Fitness Training Exercises

Strength Training - Upper Back
One Arm Row

Equipment Required:

Dumbbells
Flat bench

Starting Position:

Position yourself over bench lengthwise with right knee bent and resting on the bench.
Place right arm on the bench for support. (Do not lock elbow.)
Keep back straight.
Hold dumbbell with left hand, palm facing the body.
Extend left arm and reach down toward the floor.

Actions To Execute Exercise:

Pull dumbbell upward in a straight line, toward the armpit. The elbow should bend, point to the ceiling and stay close to the body during lift.
Pause; slowly lower weight to starting position.
Repeat.
Repeat on other side.

Breathing Technique

Exhale while lifting; inhale while returning to starting position.
Avoid holding your breath.

What The Exercise Does:

Strengthens the shoulder, upper back and front of upper arm (deltoids, latissimus dorsi, teres major, infraspinatus, biceps)

Variations On This Exercise

This exercise may be done on the floor. Place left knee and right foot flat on the floor. Rest right arm on right thigh. Hold dumbbell in left hand. Keep back straight at approximately a 45 degree angle. Execute the exercise. Repeat on other side.

Precautions / Contraindications

Do not hyperextend (lock) supporting elbow.
This exercise may be contraindicated for some individuals with shoulder or back problems, arthritis, high blood pressure or during pregnancy.

Fitness Training Tips:

Use slow and controlled movements.
Keep abdominal muscles contracted to hold torso stable.